Yoga_Journal_Singapore_FebruaryMarch_2017

36

february / march 2017

yogajournal.com.sg

Cobra Pose Variation

(Bhujangasana)

Strong Abdominals & Strong Lower Back

From cat/cow, make your way to your stomach on the

mat, extend your legs and bring them together. Place

your fingertips in line with your chest and hug your

elbows in so they make contact with your rib cage.

Anchor the top of the feet, legs and pubic bone into the

floor. Roll your shoulder blades down your back. As you

inhale, raise your chest off the mat. As you exhale, lift

your abdominals toward the ceiling, and lift your hands

off the mat while keeping the back of your neck long

rather than looking toward the ceiling. Hold for 3 cycles

of breath and come back down to the mat. Repeat 3

more times.

Plank Pose

Strengthen Arms & Abdominals

Move from Cobra to Downward Facing Dog, rock forward,

bringing your shoulders directly over your wrists; be sure

not to move your shoulders beyond your wrists. Rotate

your elbow creases so they point forward toward the top of

your mat to spread your shoulder blades. At the same time

press crown of your head forward and heels back so both

are moving away from one another. Engage your belly and

thighs and tuck your tailbone toward your heels. If you need

more support, bring your knees to the floor while keeping

your tailbone tucked, keep the arms engaged and crown of

your head moving forward. Hold for 3 breaths.

Push Up Pose

(Chaturanga Dandasana)

Work your Arms and Core

From the Plank, keep your elbow creases pointing

forward, and as you exhale, slowly start to lower

down, keep the crown of the head moving forward

and your heels moving back and hug your elbows

in toward either side of your ribcage. When the

biceps are horizontal to the floor forming a 90

degree (right) angle, pause and hold for 3 breaths.

After the third exhale, inhale into Upward Facing

Dog (see below), and then back to Downward

Facing Dog.

2A

2B

3

4